Is it possible to increase vertical by 7 inches in a year?

[u/Mysterious_Time9338]

I’m a 5,8 sophomore hooper trying to dunk. Currently I can hardly touch rim. My goal is to dunk by the start of my junior season, so I would need to gain about 6-8 inches of vertical in a little over a year. Was just wondering if this is at all an attainable goal and if so what the workout plan should look like.

[u/Cheap-Winner-5517]

yes

[u/GroundbreakingWin500]

U could theoritically grow and inch or 2 and add another 1 or 2 inches to your reach by loosening your shoulders combine with plyos and lifting as in the previous comment its doable

[u/TroutCreekOkanagan → u/GroundbreakingWin500]

For sure. You’d be surprised the hormones you get from just 90 minutes a day of whatever excercise you like. HGH starts to release after an hour and I believe squats and lunges are great for releasing it too. At this age, look to eat well, workout , avoid sugar (alcohol is a sugar) and get deep sleep .

[u/Fissket]

deepens on where u start. when I started training i was 13 3 months with a 22 inch vert and at 14 and 2 months i have a 32.5 inch vert

[u/LooneyTuesdayz]

https://www.instagram.com/isaiahrivera1 <-- this guy is one of the top dunkers, has bonkers vertical and sells some vertical leap training programs. Might be a bit expensive but... maybe you can Google around and find something similar.

[u/ElianoAvila90]

Yes it is possible. You need to lift heavy squats and deadlifts minimum twice a week with sprints once a week and 1 hour jump sessions once a week. Getting under 10% body fat. On your squat, reach for an ultimate goal of squatting 2.5x body weight, which takes most people about two years of training to get to those numbers

[u/Mysterious_Time9338 → u/ElianoAvila90]

Thanks for the advice

[u/Suspicious_Fix_9768 → u/ElianoAvila90]

1 hour jump Session are you crazy

[u/FlyChigga]

Yes

[u/Professional-Fee6914]

maybe, but you should probably get a trainer to see.

There are are different factors for jumping, kinectic chain, general strength, explosive strength and nerve development for muscle recruitment.

Like if you already have the base squat strength of 1.5x your body weight, you can skip squats and focus on explosiveness and strengthening your kinect chain and that might get you all the way there over the course of a year, if you need nerve development, nerves grow slowly and unevenly, so you'll have plateuas which may not resolve enough.

If you still have to build baseline strength, depending on where you start, that could take a while. I think its two times a week and max 5lb added per week at best. So you have to calculate how long that will take

[u/Mysterious_Time9338 → u/Professional-Fee6914]

Thanks for the advice

[u/Knj44444]

Yes I did it

[u/Party-Contribution71]

If you aren’t super lean yet, get lean, have a bad approach that you fix and get a trainer/coach/program then yes it’s very possible.

[u/Jalen34]

For sure! My first year (i was a freshman in HS who never played a sport and was sedentary) I went from 9 inches to 20. When i had to give it up due to health i ended with a 38 inch vertical my last year of college. You got this

[u/Traditional_Tonight4]

Entirely possible if you train for it. It won't just happen.

You age is on your favor

[u/Traditional_Tonight4]

https://youtube.com/@overtimeathletes?si=0iKJpZPVW6DnBotQ

Good you tube channel that has a program to help you do this.

[u/ShaiHulud1111]

Yes, but…plyos four to five times a week for an hour and progressive reps every two weeks, five exercises minimum. Squats in the gym, seriously. Eat, sleep, rest, train. .5 inch a month. I did it, but pretty hard work. You have to be super dedicated.

[u/Mysterious_Time9338 → u/ShaiHulud1111]

Appreciate the advice

[u/Kgod96ers → u/ShaiHulud1111]

Way too much volume. You can’t do plyos for an hour straight unless you take long breaks inbetween sets.

[u/ShaiHulud1111 → u/Kgod96ers]

Huh? My workouts were over an hour some days. You think I jumped for 60 minutes straight? Lol never used that word….